Daily WOD

Daily WOD

Friday, January 26

A) Pick one: 2k/1500m ski erg 2k row 3/2.5 mile assault bike B) For time: 50 Double unders 30 Wall balls (20/16) 20 Burpees 40 Double unders 20 Wall balls (20/16) 10 Burpees...
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Thursday, January 25

A) 2 sets: (rest as needed between sets) 20/15 Calories on AB 10 Wall balls (30/20) B) Teams of 2: 50-40-30-20-10 of: KB swing (55/35) C2B pull ups *Break up any way, 1 partner works at a time....
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Wednesday, January 24

A) 2 sets: (2 minutes rest btw sets) 10 Front squats @ 75% of 5RM B) EMOM for 20 minutes Odd: 10 S2OH (135/95) Even: 20 Jumping lunges...
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Tuesday, January 23

A) 2 sets: 50 double unders 20 GHD sit ups 12-15 Kipping hand stand push ups B) 10 Rounds for time: 10 Wall balls (20) 2 Muscle ups OR 4 Box jump (24/20)...
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Monday, January 22

A) Back squats 10 @ 60% 8 @ 65% 6 @ 70% 10 @ 65% 8 @ 70% 6 @ 75% B) 5 minute AMRAP 4 Dead lifts (275/185) 40 double unders 4 burpees over bar 4 Minute recovery and...
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Friday, January 19

A) 3 sets: 10 Cal Row 10 Cal Bike 10 Burpees B) 10 Minute AMRAP 2 OHS (95/65) 2 C2B pull ups 4 OHS 4 C2B pull ups 6 ” ” 6 ” ” and so on…...
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Thursday, January 18

A) 3 sets: 10 Chin ups 10 Wall balls (30/20) B) 3 Rounds for times: (3 minute recovery btw sets) 500m row 20 Burpees 30 DB snatches (50/35)...
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Wednesday, January 17

A) Front squat: Find a 5RM B) EMOM for 12 minutes Odd: 10 Thrusters (95/65) *1 sec pause at the top of each rep Even: 8 Burpees over bar...
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Tuesday, January 16

A) 2 sets: 30 Double unders 20 GHD sit ups 10 Kipping hand stand push ups B) 18 Minute AMRAP 15 Box jumps (24″/20″) 12 Push press (115/75) *1 sec pause at the top of each rep 9 Toes to...
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Monday, January 15

A) Find a 1RM Back squat B) For time: 30 Cal bike 20 Thrusters (135/95) 9 Muscle ups OR bar muscle ups OR 20 chest to bar 5 Minutes recovery then, For time: 15 Squat snatches (135/95) 12 Clean and...
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